Step Circuit

This is a
Step pattern from
www.turnstep.com.
(pattern 4967)
Here is a step circuit routine for ya! Remember, any of these
moves can be modified for more or less intensity and/or
difficulty. Anything that is questionable will be explained at
the end of that block of choreo. I don't use any special music
or set any time limits on each interval of work. I just throw
in a tape, about 130 bpm, and start working them.

#1

2 Knee repeater, center, alternate for 2 (12)

Basic right (4)

Tap up side to side (travelling) (8)

Repeater (8)

Repeat on the left

For the 2 knee repeater alternating I change it to a 2 kick
repeater on top of the step, meaning that I tap the step after
the 1st kick rather than the floor. Then I step down and do it
on the other lead. Must control the movement so as not to just
be flinging the leg around.

You can run up the basic right for intensity, remember to
walk it down.

The tap up side to side become a step stomp- on the right lead,
instead of tapping the step with the left foot, stomp (easily,
now) the left foot on the floor to the left of the step. Then
step back to home and repeat on the other lead.

You can do anything you want with the repeater, I use something
from one of Petra Kolbers' videos - chug repeater - step with
right foot, left corner (1), left knee comes up (2), left foot
comes to floor beside left corner (3), lift or "chug" back
towards home left foot 2x (4,5), lift left knee up (6), step
back to home, left/right (7,8)

#2 weights

Shoulder/chest combo
We use small weights 5-8 pounds depending upon participant
strength with front deltoids. Perform 8 reps of overhead
presses, 8 reps of pec deck for chest, then 4 reps of 1/2
time downward & upward rotations (keeping the arms in position
as though you were going to do overhead presses, slowly rotate
the arms down, maintaining that 90 degree bend, then slowly
rotate them back to starting position.) You can cut this down to
4, 4 and 2 then to 2, 2, and 2, then finally 1 overhead press, at
tempo, 1 pec deck, at tempo, and 1 downward/upward rotation, 1/2
time.

#3 step

1/2 an L-step or knee off left corner (whichever cue
you prefer) (4)

Over the long way 3x (12)

Knee back to home and 2 jacks (maintain your position
facing the right wall) (8)

Knee up 2 jacks again (8)

Repeat left lead

This one is pretty easy, any options you want, the only
thing that I show them for options is in place of the
knee and 2 jacks sequence. You could knee back, maintain
posisition facing the direction that you come back from,
and instead of 2 jacks and another set of knee 2 jacks,
you could cue "knee back, stay here, 3 single
knees". That makes those jack haters happy.

#4 weights

Any tricep execise here is great, I usually choose to do
dips, we aim for 50, but I tell them to go until they
feel or see their form slip then stop, stand up,
march and stretch.

#5 step

L-step (8)

Up, lunge back left/right, exit (8)

Grapevine or shuffle, left/right (8)

Single knees side to side, starting with the
left lead in right corner, add power to these knees (8)

Repeat left lead

Plenty of options for you L-step. We use this- L off or knee
off, again, however you cue it, don't tap the right foot
down, keep it on the step, squat squat (1,2,3,4), we throw
a right/left punch during the squat squat, then power knee
home (5,6, 7,8)

Up, lunge back 2, exit can become up lunge back left (1,2,3,4),
turn toward left side of room and lunge right to front of
step (5,6), then step back down at home (7,8)

#6 weights

Grab those heavier weights and do what you do best with the
biceps, really burn them out with some overload work, like
working in the lower half of the range of motion, then
follow up with working only the upper half of range of motion,
finish them off with some at tempo curls, a few 1/2 time,
and back to tempo.

#7 floor

Grapevine L 2x (that's the letter not "left") (16)

4 Jacks (8)

Single/single/double hamstring curls (8)

Repeat left lead

Grapevine L, in case you don't know, grapevine to the
right/quarter turn, face the right wall and grapevine toward
the front of room (8 counts), now take it back home, the
same way you came (another 8 counts)

On the single/single/double hams you could add 4 hops in
a circle on the double or keep it to 2 hams but, again,
turning in a circle as you execute them.

#8 step

At this point I take it from the top and run throught the
cardio 2 or 3 x, if time permits.

#9 weights

Grab some heavy dumbbells and position yourself for
stationary lunges using the front of your bench. Facing
the front of room, right foot comes back onto the bench,
left foot out in front of you, lunge position, cue proper
form and technique, etc. Now burn them out with the
stationary lunges, at tempo, 1/2 time, 8 count holds, some
pulses work nicely. Then change legs and repeat the misery.
Make sure you really stress to them to keep their upper
torso erect, abs tight, etc.. I also like to have them
really use their glutes during this, so I'm constantly
telling them to "SQUEEZE"!

This is usually the point in which I cool them down,
stretch them out and do some hamstring and glute work on the
floor as well as some abdominals and lower back. Then we
stretch again, to soothing music and they are on their way!

I hope you enjoy this one. I use this routine for an hour and 15
minute class. If you only have an hour class, I suggest just
cutting down the time used to present the cardio combos. I would
love to see more ideas on circuit classes, sometimes I just
don't have the time to throw together some hard working, yet
interesting, combos for my 2 step circuit classes. I get a lot
of ideas from here, so I hope this helps out any of you out
there who are in the same boat!